WOD @CROSSFITBULACH - 24. Juni 2019

REGULAR
WU:
400m Run
Then 2 Rounds
15m Lunges
15m Bear Crawl
15m Duck Walk
15m Crab Walk
A:
Front Squats
Work up to todays 3RM
B:
2 Rounds For Time
150 DU / 450 SU
50 Thrusters (20/15kg)
35/25 Cal Row
C:
3x 10-12 Reps Bent Over Rows w. DB
METCON
WU:
Jog 1200m in teams of 2
1 round together
1 round partner1 rowing
1 round partner2 rowing
A:
7' AMRAP
21 Box Jumps
14 KB Squat Clean
7 K2E
Rest 2'
10' AMRAP
20 Burpees
10 KB Swings
20 WB
Rest 2'
5 Rounds for time
10 Pull Ups
10 KB Thrusters
10 Push Ups
B:
100 Sit Ups for time
First finisher - 2 Burpees
Second finisher - 4 Burpees
Third finisher - 6 Burpees
etc.